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June 20, 2018

Snatch (Every 1:30 x 6 sets: 1+1+1) Each set = 1 Sn. Liftoff + 1 Sn. Pull + 1 Power Snatch *Focus on mechanics and hitting each position. Weight should be light – moderate. * Those that know their 1RM snatch – working sets of 65-75% of 1RM snatch Metcon (AMRAP – Reps) 10x 1-minute

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June 19, 2018

Back Squat (4×3 @ 32X1) Heavier than last wk (70-75%) Metcon (Time) For Time 5 Ring MUs 40′ handstand walk 3 Ring MUs 20′ handstand walk 1 Ring MU Know the stimulus of the given workout. It’s the coach’s job to understand, explain, and scale it, it’s your job to execute accordingly. Today’s WOD is

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June 15, 2018

  Back Squat (5×5) Metcon (Time) For Time 10-8-6-4-2 Toe to Bar Stone/Bag to shoulder Calories on rower Keep your eyes open, heart open, and mind open. Look, observe and search curiously. Love passionately and endlessly. Think, wonder, and eager great challenges as opportunities to learn and experience NEW.

June 13, 2018 – Push Yourself

AMRAP 8 @ 70% 200m jog/row 1 round of “Cindy” 5 pull-ups 10 push-ups 15 air squats Shoulder Press (5×5) @ 73-78% Metcon (Time) For Time 400m run 30 wallballs (20/14) 20 alt. KB snatch (53/44) 10 burpee box jump on/over (24/20) 500m row In a workout, the work will never give you results. The

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June 11, 2018

3 rounds for Quality 7 wall squats 6 KB Front Rack walking lunges 5 KBS + Back Squat (5×3 @ 33X1 tempo) Let your life be intentional. Your journey purposeful. Your journey meaningful. Don’t just evolve, adapt.

June 7, 2018 – Rest Days

Use rest / active rest days to make an effort to recover. Take steps and action to improve your overall health and/or performance. Here are just a few of my favorite techniques to help me make the most of my rest days: Swimming or Bike ride Both of these allow us to get out of

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June 4, 2018 – Passion

Clean (Every 2min x 6 sets: 2x cleans ) Weights should be challenging. For more experienced lifters, pushing for doubles at 80% Newer athletes should scale down and focus on the technique of the squat clean. Use this time to develop your technique and pull under the bar into the receiving position, while working with

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May 18, 2018 – Reaction

MetCon Every 5min for 8 rounds 200m run 40 DUs 20 squats 10 push-ups 5 pull-ups     We have little control over what happens to us in our life. From day one our name is give to us, our gender and race is predetermined, sometimes it rains, sometimes the sun shines, and the list

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